Yam Koj Yuav Tsum Paub Txog Choline
Choline yog Vitamin B thiab ib qho tseem ceeb rau kev noj qab haus huv. Choline plays lub luag haujlwm tseem ceeb hauv ntau hom kev txheeb raws roj ntsha, xws li roj thiab cov roj cholesterol, cov metabolism hauv lub cev, thiab cov cell thiab paj hlwb. Ntxiv rau, choline yuav tsum tau tsim cov tshuaj acetylcholine (lub hlwb tshuaj txuam rau hauv lub cim xeeb thiab kev tswj cov leeg).
Lub cev ua rau me me ntawm choline, tab sis tus choline yuav tsum tau muab tso rau hauv koj cov zaub mov kom muaj kev noj qab haus huv.
Pom muaj ntau hom khoom noj, choline kuj muaj nyob hauv daim ntawv ntxiv.
Ntawm no yog saib cov science tom qab cov kev pabcuam kev noj qab haus huv ntawm choline:
Cov txiaj ntsig
1) Nco
Cov kev tshawb fawb qhia tias choline yuav tsum muaj rau kev loj hlob ntawm lub hlwb thiab kev nco li. Nyob rau hauv daim ntawv tshaj tawm xyoo 2010 hauv Phau Ntawv Qhia Txog Kev Noj Haus Mis (American Dietetic Association) , piv txwv, tus sau hais tias kev noj cov zaub mov muaj nplua nuj yuav yog qhov tseem ceeb rau cov poj niam thaum lub caij cev xeeb tub kom paub meej txog kev loj hlob ntawm lub hlwb hauv tus me nyuam hauv plab. Tshaj li cas, kev tshawb nrhiav tsiaj txhu hais tias kev tsim nyog choline nkag thaum thawj xyoo ntawm lub neej tuaj yeem ua rau lub neej yav tom ntej.
2) Lub Plawv Kev Noj Qab Haus Huv
Cov kev tshawb fawb thawj zaug qhia tias choline yuav txhim kho mob plawv. Piv txwv li, ib xyoo 2005 txoj kev tshawb fawb hauv American Journal of Clinical Nutrition pom tau hais tias choline deficiency yuav ua rau muaj ntau theem homocysteine (ib qho amino acid txuas rau kab mob plawv).
3) Mob Txoj Kev Noj Qab Nyob Zoo
Tsis tau txaus choline yuav ua mob rau koj lub siab, raws li ib txoj kev tshawb fawb 2007 hauv American Journal of Clinical Nutrition . Rau txoj kev tshawb no, 57 tus neeg laus tau noj zaub mov muaj 550 mg ntawm choline txhua hnub rau 10 hnub. Tom ntej, cov tswvcuab tshawb nrhiav tau noj zaub mov uas muaj tsawg dua 50 mg ntawm choline txhua hnub txog 42 hnub.
Cov kev tshawb nrhiav tau tshawb pom tias, thaum tsis noj haus choline, 77 feem pua ntawm cov txiv neej, 80 feem pua ntawm postmenopausal poj niam thiab 44 feem pua ntawm cov poj niam premenopausal tau tsim rog rog los yog leeg puas.
Cov Cim Qhia Teeb ntawm Kev Txom Nyem
Choline deficiency yuav tsim muaj ntau cov tsos mob, nrog rau:
- nkees
- insomnia
- teeb meem nco
Hauv cov mob uas muaj mob cholin ntau, cov neeg kuj yuav ua rau lub siab tsis nto, hnyav, ntshav siab thiab tawv nqaij ntawm qhov ntshaus (mob hu ua atherosclerosis). Choline deficiency kuj tseem tuaj yeem ua rau koj muaj kab mob plawv.
Cov Khoom Noj
Txhawm rau kom koj cov choline kom tsawg, nrog cov khoom noj no hauv koj cov khoom noj:
- nplej germ (172 mg choline ib khob)
- qe (126 mg choline ib lub qe loj)
- Atlantic cod (71 mg choline ib 3 ooj)
- brussel sprouts (63 mg choline ib khob)
- broccoli (62 mg choline ib khob)
- ntses liab (56 mg choline ib 3 ooj)
- mis nyuj (38 mg choline rau 8 ooj)
Txawm hais tias txhua txhua hnub uas yuav tsum tau choline tsis paub, ntau tus kws kho mob pom zoo kom cov neeg laus tsom rau 425 mg ntawm choline ib hnub twg. Tsis tas li ntawd, nce choline kom tsawg dua 550 mg ib hnub twg thaum cev xeeb tub thiab lactation feem ntau pom zoo.
Caveats
Thaum noj tshuaj loj, choline tuaj yeem tsim qee qhov kev mob tshwm sim (xws li xeev siab thiab tsis qab los noj mov).
Lub siab ua kom muaj choline kuj tseem tuaj yeem ua rau lub cev muaj zog dua.
Qhov twg los nrhiav nws
Dav muaj nyob rau kev yuav khoom hauv online, choline tshuaj kuj muaj nyob rau ntau lub khw muag khoom noj thiab hauv khw muag khoom tshwj xeeb ntawm kev noj haus.
Siv Nws rau Kev Noj Qab Haus Huv
Choline chloride thiab choline bitartrate (ob hom choline ntsev) muaj nyob rau hauv daim ntawv ntxiv. Txawm tias cov tshuaj phosphatidylcholine thiab lecithin tshuaj kuj muab choline, cov no yuav tsum muaj me me ntawm cov as-ham.
Cov neeg feem coob tuaj yeem ntsib lawv cov kev xav tau txhua hnub los ntawm kev noj haus ib leeg. Yog tias koj txhawj xeeb txog qhov tsis muaj choline, nws tseem ceeb uas yuav tau nrog koj tus kws kho mob tham.
Ntxiv mus, nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias siv choline tshuaj los ntawm qhov chaw kho mob rau cov mob tsis zoo yuav muaj kev mob loj heev.
Cov chaw
Caudill MA. "Pre-and postnatal health: pov thawj ntawm cov choline ntau ntxiv." J Kuv Noj Zaub Tsuag. 2010 Aug; 110 (8): 1198-206.
da Costa KA, Gaffney CE, Fischer LM, Zeisel SH. "Choline deficiency nyob rau hauv cov nas thiab tib neeg yog txuam nrog nce plasma homocysteine concentration tom qab ib methionine load." Kuv J Clin Nutr. 2005 Feb; 81 (2): 440-4.
Fischer LM, los ntawm KA, Kwock L, Stewart PW, Lu TS, Stabler SP, Allen RH, Zeisel SH. "Kev sib deev thiab menopausal tus cwj pwm cuam tshuam tib neeg kev noj haus kev cai rau cov chut." Kuv J Clin Nutr. 2007 Tsib Hlis; 85 (5): 1275-85.
Linus lub koom haum: Micronutrient Research rau Optimum Health. "Choline." Lub Yim Hli 18, 2009.
Ueland PM. "Choline thiab betaine nyob rau hauv kev noj qab haus huv thiab kab mob." J Inherit Metab Dis. 2011 FEB; 34 (1): 3-15.
Zeisel SH. "Choline: lub luag haujlwm tseem ceeb thaum lub caij fetal kev loj hlob thiab kev noj zaub mov hauv cov laus." Annu Rev Nutr. 2006; 26: 229-50.
Zeisel SH. "Choline: tsim nyog rau kev loj hlob ntawm kev coj noj coj ua." Jam Coll Nutr. 2000 Oct; 19 (5 Khoom): 528S-531S.
Zeisel SH. "Kev noj haus tseem ceeb ntawm choline rau lub hlwb loj hlob." Jam Coll Nutr. 2004 Dec; 23 (6 Khoom): 621S-626S.
Zeisel SH, da Costa KA. "Choline: ib qho tseem ceeb rau kev noj qab haus huv." Nutr Rev. 2009 Nov; 67 (11): 615-23.
Disclaimer: Cov ncauj lus hauv lub vev xaib no yog tsim rau kev kawm nkaus xwb thiab tsis yog ib qho chaw pauv hloov tswv yim, kuaj lossis kho los ntawm ib tus kws kho mob uas muaj ntawv tso cai. Nws tsis yog los npog tag nrho tej yam yuav tau ceev faj, kev sib tiv tau yeeb tshuaj, kev tshwm sim lossis kev phom sij. Koj yuav tsum nrhiav kev kho mob sai rau txhua yam teeb meem kev noj qab haus huv thiab nrog koj tus kws kho mob tham ua ntej siv lwm yam tshuaj los yog hloov koj txoj kev tswj hwm.